Crocodile Pose (Makarāsana - literally "crocodile posture") is a deeply restful prone position in which you lie face-down and allow the spine to decompress naturally. It sits at home at the opening or close of a floor-based practice, offering a neutral resting shape between more demanding backbends or prone strengthening poses.

At a Glance

  • Level: Beginner
  • Type: Prone
  • Targets: Lumbar spine, thoracic spine, diaphragm, posterior shoulder girdle
  • Good for: Deepening diaphragmatic breathing, releasing tension across the upper back, establishing a calm baseline for prone sequences

How to Do Crocodile Pose

  1. Lie face-down on your mat with your legs extended behind you, feet roughly hip-width apart or slightly wider, toes pointing outward naturally.
  2. Stack your forearms in front of you - right hand gripping the left elbow, left hand gripping the right elbow - forming a triangular frame on the mat.
  3. Rest your forehead on the top of the forearm stack (or lower your chin if the back of the neck feels compressed at the forehead).
  4. Let your belly release fully toward the floor. On each inhale, feel the abdomen expand downward into the mat; on each exhale, allow the body to soften a little more.
  5. Draw the shoulders very slightly away from the ears so the back of the neck stays long. Keep the jaw and facial muscles soft.
  6. Close your eyes and stay for 10-20 slow breaths, or as long as the practice calls for.
  7. To come out: Slide both arms alongside the body, turn the head to one side, and rest for a breath or two in Reverse Corpse Pose before pressing up to all fours or rolling to one side.

Benefits

  • Lengthens the erector spinae along the full length of the spine in a passive, supported position.
  • Encourages full diaphragmatic breathing by providing gentle resistance as the abdomen presses into the mat.
  • Stretches the posterior deltoids and upper trapezius through the supported forearm position.
  • Allows the thoracolumbar fascia to release passively, complementing active prone backbends in the same sequence.
  • Cultivates proprioceptive awareness of the breath cycle, useful as a grounding exercise at the start of practice.

Common Mistakes and Alignment Cues

  • Mistake: Elbows set too far forward, collapsing the chest downward and rounding the thoracic spine. Cue: Walk the elbows back toward the shoulders so the upper arms are roughly perpendicular to the mat and the chest lifts clear of the floor.
  • Mistake: Feet together and toes pointed, which rotates the pelvis and compresses the lumbar facet joints. Cue: Let the heels fall apart and the toes splay outward so the gluteal muscles disengage and the sacrum can broaden.
  • Mistake: Chin jutting forward or neck hyperextended when the forehead rests high on the arm stack. Cue: Lower the hand placement so the forehead contacts the forearms with the cervical spine in a neutral line, gaze downward.
  • Mistake: Breath held or restricted, defeating the pose's primary intention. Cue: Soften the abdomen completely and breathe slowly and fully, letting the belly expand into the mat on every inhale.

Modifications and Props

  • Folded blanket under the abdomen: Place a folded blanket beneath the lower belly if pressure on the hip bones is uncomfortable, or if you are pregnant (first trimester only - consult your provider).
  • Bolster under the chest: Slide a bolster lengthwise under the sternum and forearms to raise the upper body, reducing compression in the lumbar area for students with tight hip flexors.
  • Arms extended overhead: For students who find the forearm stack uncomfortable at the shoulders, simply cross the arms on the mat and rest the forehead on the wrists, keeping the same leg position.
  • Height adjustment for the head: Stack an additional folded blanket on top of the forearms to raise the resting surface if your forehead does not comfortably reach the arm shelf without strain.

Cautions

  • Recent abdominal surgery or hernia: Avoid direct pressure on the abdomen; work with your healthcare provider before attempting prone poses.
  • Pregnancy (second and third trimester): Lying face-down is contraindicated; choose a supported side-lying rest position instead.
  • Acute neck or cervical spine injury: Be conservative with head placement; avoid rotating or extending the neck beyond neutral.
  • Wrist or elbow discomfort: Adjust the forearm position or use the extended-arms variation to remove load from the joints.

If you're working with an injury or a medical condition, check with a qualified professional before practicing.

Related Poses

  • Reverse Corpse Pose - the most neutral prone resting alternative; use it as a transition into or out of Crocodile.
  • Locust Pose - the natural active progression from this resting shape, strengthening the posterior chain that Crocodile passively releases.
  • Left Turn Crocodile Pose - a directional variant that introduces a lateral rotation to the basic form.
  • Upward-Facing Dog Pose - a counter-pose that explores active thoracic extension after the passive release of Crocodile.

You'll also find Crocodile Pose woven into A Gentle Yoga Routine for Tired, Low-Energy Days and A 10-Move Chair Yoga Sequence for a Midday Reset.

#Beginners #Yoga Poses #Core Strength